Time to Etch
Remember to consult your doctor before starting any diet and training program.
Exercises
Sets
Reps
Hyperextensions
(Do not over extend. If you can perform more reps add weight by holding on to a plate.)
3-4
8-10
Hammer Strength low row or bent-over barbell rows
3
Warmup: 12
Work: 8-10
Face Pulls
(Focus on squeezing upper back muscles.)
3
8-10
Machine Pullovers
3
8-10
Note: Every exercise should be performed to full contraction and focus on squeezing the back muscles.